Yesterday I did chest, triceps and calves.
I was able to bench press 135 lbs for 5 reps with my wrist straps on.
I also used the Pec Deck for the first time.
Today I’m taking a day off and marveling in Shizzo giving diet advice and working on a Chaos voodoo doll.
A gal benching more than bodyweight for five is impressive.
Kudos!
What did you make of the pec deck?
I always liked Dante's recommendation for them: rather than keep your elbows on the pads, adjust the seat such that you can comfortably grip the bottom portion of the pads with your hands, turning it into what he called a "pec deck push press." The idea was to stretch at the bottom portion for a few seconds, explode up, hold the contraction at the top, then repeat.
He had some of his people use that as a "widowmaker." Per his parlance, that means different things for upper and lower body movements...but without going into the particulars, the pec deck push press was something you did for one all-out straight set in every pec session, starting with a weight you could do upwards of 30x; then, week by week, you'd add weight until you were at your 8-10 RM.
It's effective. Dante's stuff isn't as wildly popular as it was 15-20 years ago, but the man knew what he was doing.
